Pumpkin squash

A pumpkin is a cultivar of the squash plant, most commonly of Cucurbita pepo, that is round, with smooth, slightly ribbed skin and deep yellow to orange coloration. The thick shell contains the seeds and pulp.

Pumpkin, raw
Nutritional value per 100 g (3.5 oz)
Energy 109 kJ (26 kcal)
Carbohydrates
6.5 g
Sugars 2.76 g
Dietary fiber 0.5 g
Fat
0.1 g
Protein
1 g
Vitamins
Vitamin A equiv.
beta-carotene
lutein zeaxanthin
(53%) 426 μg
(29%) 3100 μg
1500 μg
Thiamine (B1) (4%) 0.05 mg
Riboflavin (B2) (9%) 0.11 mg
Niacin (B3) (4%) 0.6 mg
Pantothenic acid (B5)
(6%) 0.298 mg
Vitamin B6 (5%) 0.061 mg
Folate (B9) (4%) 16 μg
Vitamin C (11%) 9 mg
Vitamin E (3%) 0.44 mg
Vitamin K (1%) 1.1 μg
Trace metals
Calcium (2%) 21 mg
Iron (6%) 0.8 mg
Magnesium (3%) 12 mg
Manganese (6%) 0.125 mg
Phosphorus (6%) 44 mg
Potassium (7%) 340 mg
Sodium (0%) 1 mg
Zinc (3%) 0.32 mg
Units
μg = micrograms • mg = milligrams
IU = International units
Percentages are roughly approximated using US recommendations for adults.
SOURCE: USDA NUTRIENT DATABASE